(219)473-4019 or (219)473-4029Amy Segura
BS Early Childhood Education - Purdue Lafayette
BSN Nursing - Indiana University Northwest
Certified CPR Instructor - American Hearth Association
1. Never skip breakfast - breakfast is the most important meal of the entire day. Make sure to eat nutritious foods that support your physical activity for the day as well as for bone, muscle, & brain growth; like a bowl of oatmeal, with fresh fruit & almonds, along with some scrambled eggs and a cold glass of milk.
2. Eat plenty of fresh fruits & vegetables daily - make sure Â½ of your plate is filled with fruits and veggies with each important meal (breakfast, lunch, dinner).
3. Always stay hydrated - replace sugary sports drinks & sodas with water; add slices of fresh fruit like strawberries, lemons, limes or watermelons to your water for a delicious flavor. Staying hydrated prevents heat related illness: symptoms are headache, cold sweats, exhaustion, nausea and/or vomiting, and diarrhea.
4. Wear sunscreen - apply sunscreen about every 2-3 hours and more often when in or around water.
5. Wear sunglasses - wearing sunglasses blocks up to 99% of UV rays which can easily damage the eye because of sunburn.
6. Get plenty of rest - during the hot summer heat, making sure you get plenty of rest is important to prevent heat exhaustion while playing outside, take frequent shaded breaks. Getting 8-10 hours of sleep every night is important for recuperation and growth.
7. Good oral hygiene - make sure to brush your teeth every morning and every night before bedtime. Seeing a dentist every 6 months is imperative in order to prevent major dental issues â€“ poor dental hygiene causes other health problems, mainly with digestion.
8. Stay Active! -“ find activities you enjoy; like riding your bike, swimming, playing sports with your friends; a minimum of 60 minutes of daily physical activity is recommended for all children.
9. Wear safety gear -“ when riding your bike, skateboarding, roller skating or blading always make sure to wear a helmet, elbow & shin guards and appropriate close toed shoes.
10. R.I.C.E. - if you experience an injury from being physically active make sure you get enough REST, apply ICE and COMPRESSION to the injured site, and keep the injured area ELEVATED.